Whether your ultimate goal is weight loss, or you are primarily concerned with developing healthy eating habits, it is important to understand which foods are good additions to your diet and which you should avoid. Unfortunately, it can be difficult to weed through the glut of advertising designed to get you to purchase books on fad diets and foods that make false health claims on their packaging. Learning about good and bad foods to eat in a diet can help ensure a nutritionally complete and healthy regimen. Consult your doctor before beginning any new diet or exercise routine.
Nutrition
One of the most important goals in developing good dietary habits is ensuring your body receives needed nutrients while avoiding empty calories. Fad diets that encourage you to abstain from certain food groups can disrupt your body's ability to maintain vital functions, such as bone and muscle development, growth and the function of your brain and nervous system, warns MedlinePlus. A properly balanced diet includes appropriate portions of proteins, dairy, grains, fruits and vegetables. Avoid diets that encourage you to neglect one or more of these essential food groups.
Cholesterol
Many people don't realize that you don't have to be overweight to suffer the heart-damaging effects of high cholesterol, notes the American Heart Association. Cholesterol is a waxy substance that can build up in your arteries, increasing your risk of high blood pressure, heart disease, heart attack and stroke. Foods high in saturated and trans fats raise your LDL, or "bad" cholesterol, levels; avoid them in your diet.
Raise HDL, or "good" cholesterol, levels by eating a well-balanced and nutritious diet, and by getting an appropriate amount of exercise, the American Heart Association instructs. HDL cholesterol is considered good cholesterol because it helps remove excess LDL cholesterol from the bloodstream, preventing build-up on your arterial walls.
Foods to Avoid
Foods high in fat and cholesterol that offer empty calories with little nutritional value are bad ones to include in your diet, and can lead to weight problems and high cholesterol. To lose or maintain weight, you need to burn more calories than you consume on a regular basis, the Weight-Control Information Network explains. In addition, you need to avoid foods high in trans fats and saturated fats to prevent problems with cholesterol. Foods bad for your dietary goals include high-calorie and high-sodium snack foods, such as chips and fried crackers, fatty meats, deep-fried foods, soft drinks, and baked goods or toppings with partially hydrogenated oils.
Additional Considerations
Don't depend on marketing campaigns or package advertising to help you choose between good and bad foods to include in your diet, as these claims may be deceptive. According to the Weight-Control Information Network, many products labeled no-fat or low-fat replace fats with starchy thickeners and sugars that can be even more fattening and higher in calories than the regular version. Always check the nutritional label for accurate details on the amounts of calories, fats and sodium per serving.
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